10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 10 Good Mornings
3 x 3 per side Maxercist row
Then:
Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can use KB, Hex, or BB
Then:
5x Dead Lift, touch and go nice controlled tap
8x Pull Up
x 5 Rounds rest as needed
Then:
20-15-10-5 reps of each
Push Up
Kayaker
Ball Slam
Minimal rest
Then:
Cool Down – light mobility work or a recovery walk/spin etc.